GFB Fitness

Noah Sager

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January 8, 2019

Todays workout consists of hang power cleans and some burpee box jump overs. When you see this workout, you should think LEGS! These are the primary movers in both of these movements. Sure the hang power clean requires a lot of musculature, but the legs are the biggest...

January 7, 2019

Im back! I was on my honeymoon, so that was why there wasn't any tips this past week for the workouts. Todays workout is a little different take on some classic workouts. Be patient and smooth on the earlier rounds, because it will eventually get hard, I promise. Don't...

January 5, 2019

1. Warm-up
5:00 bike, run, or row
-then-
2 rounds
20 Russian swings
15 bar kips
10 squat jumpa

2. Workout
Team of 2
15 AMRAP
10 KB swings, 70/53
12 TTB
15 Cal row
*alternate movements

3. Cool-down
5:00 easy bike, run, or row

4. Accessory
5:00 AMRAP

Russian twists, with a 2...

January 4, 2019

1. Warm-up
5:00 bike, run, or row
-then-
3 rounds
10 push-press with empty bar
10 alternating jumping lunges
5 up-down dogs
 

2. Workout
3 rounds
10 STO, 135/95
12 Front rack walking lunge
15 bar facing burpee

3. Cool-down
5:00 easy bike, run, or row

4. Accessory
Every 3:...

January 3, 2019

1. Warm-up

5:00 row

-then-

3 rounds

10 air squats

5 up-down dogs

8 ring rows

2. Workout

Cal Row
5 rounds
3:00 on/ 1:00 off

3. Cool-down

5:00 easy bike, run, or row.

4. Accessory

100 banded face pulls

100 banded tricep extensions

January 2, 2019

1. Warm-up
5:00 bike, run, or row
then
3 rounds
8 SA front rack KB squats (each side)
6 up-down dogs
4 squat jumps (reset each time, don't connect reps)

2. Workout
4 rounds for time
10 KB thrusters, 53/35
10 Burpee over KB
10 BJ, 30/24

3. Cool-down
5:00 easy bike, run, o...

January 1, 2019

1. Warm-up
5:00 bike, run, or row
-then-
7:00

30 single-unders
10 second handstand hold
5 SA shoulder press (each arm)

2. Workout
8 AMRAP
60 double-unders
15 HSPU

3. Cool-down
5:00 easy bike, run, or row
 

4. Accessory
Every 5:00 x 3
100m Farmer carry (AHAP)

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